What is creatine monohydrate?

Creatine monohydrate is a supplement commonly known for enhancing muscle performance, including strength and power output, by increasing creatine phosphate stores in muscles and bringing more water into muscle cells. It has a strong safety profile, is inexpensive, and has important effects across a range of physical health and performance domains. Besides athletic performance, creatine monohydrate also affects neurological systems. Research has shown that it can have beneficial effects on mental health and depression, and it might help in the recovery process of traumatic brain injury (TBI) by reducing the intensity and frequency of headaches. It has been associated with cognitive benefits such as memory, executive function, and potentially a positive effect on mood and neurodegenerative diseases like Alzheimer's and Parkinson's, although it is not a treatment or preventative for these conditions. The brain uses creatine as fuel, just like muscles do. The typical dosage recommended is 3 to 5 grams per day of creatine monohydrate, adjusted based on body weight, and the timing of intake is not crucial 1 2 3 4 5 6 7 8.